Strength
Bench Press @ 32X0
- x 8 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 8 reps, add weight.
Conditioning
For time:
- 10-8-6-4-2 Wall Walks
- 20-16-12-8-4 Toes to Bar
12:00 time cap
Notes
Today’s workout is a simple couplet of wall walks and toes to bar. Your score is the time it takes to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
If you cannot maintain a pace of 5 wall walks per minute throughout the workout, consider adjusting the rep scheme or lowering the target height.
The toes to bar should be completed in no more than 4 sets at any point in the workout. Adjust the rep scheme or substitute knee raises or sit ups.